Body

“Freedom is not given to us by anyone we have to cultivate it ourselves. It is a daily practice...no one can prevent you from being aware of each step you take or each breath in and breath out. ”-Thich Nhat Hanh

“Most people see what is, and never see what can be.”-Albert Einstein

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“The mind is everything; what you think you become.”-Buddha

“Be proud of how far you have come, and have faith in how far you can go.”-Richard Springs

“Yesterday is history, tomorrow is mystery, today is a gift, that's why they call it present...”-Source Unknown

“Smile, breathe and go slowly.”-Thich Nhat Hanh

“The value of life lies not in the length of days, but in the use we make of them.”-Michel De Montaigne

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”-Viktor E. Frankl

“Within you lies a power greater than what lies before you.”-Rhonda Blake

Walk or Run Outside Practice

Run or Walk, see the world around you...

Get up and go for a quick walk around the block, right now!

If you followed the instructions above then you just started
this practice. That's all it takes, just start walking and then
increase intensity with each session. The information presented
here is intended to assist you not define your practice. Running
isn't for everyone, but it's one of the best exercises you can do
for your heart, your body and to burn extra calories. It's also one
of the more accessible activities - all you really need is a good
pair of shoes and a place to run...no fancy equipment or special
skills.

Of course, it isn't always easy to start a running program. It
takes time to build up the endurance to run for even a short period
of time, even if you've been walking, cycling or doing other
activities. Just don't give up, there's a way to become a runner
without killing yourself if you're patient and follow these easy
steps.

What to Consider:

1. Determine the length and intensity of
your treadmill sessions

Length of workout

The length of your workout is up to you but
the National Institutes of Health recommend at least 30 minutes of
cardio, 5 times a week. Depending on the number of activities you
build into your overall daily body practice and your intensity for
each session you can decide how long to make your workout.

Workout Duration. Determining how long you
should workout per week and per session can be done in many ways.
Use the button below for some suggestions:

Basal Metabolic Rate (BMR) You can also
calculate the number of calories your body actually needs in order
to function. If you understand the amount of calories your body
needs to function then you can determine how many calories are
needed to maintain your current weight and then how many to lose
weight. There is a right number of calories for you to eat each
day. This number depends on your age, activity level, and whether
you're trying to lose, maintain or even gain weight. Knowing your
BMR can also help you think about how much exercise you are willing
to do.

Intensity

Figure out how to monitor your intensity while walking or
running based on your speed and the terrain you are on. Your goal
is to find a pace that challenges you, gets you out of breath, and
makes you sweat. Aim for medium to high intensity. Monitor
your exercise intensity by knowing your target heart rate and
interpreting your perceived exertion.

2. Understand how to vary the
intensity of each workout add variety to your practice

Speed

Vary the intensity of a workout with speed (pace) based on the
difficulty of the path you're on. You can walk, jog or run in your
workout but more than likely you will do all three in a session.
The important thing to remember is to keep challenging yourself. If
you are new to running, start slow with walking and build up to a
jog, and then start to add bursts of running.

Workout Examples & Tips:

Walking

When walking aim for a speed fast enough to reach your
intensity goals.

However, when first starting out you can focus on time not
intensity in order to get comfortable.

Keep your elbows at a 90-degree angle (not at your side) and
take quick steps.

Each week, increase the amount of time and intensity of your
walking.

Walk/Run Intervals

An interval workout includes speed
changes throughout the workout to help you burn more calories,
build endurance and, even better, keep you from getting bored. The
idea is to get your heart rate up during the intensity changes and
then hold a steady state for about 5 minutes. The interval you
choose is one that will bring you to a high level of exertion, then
a recovery interval to catch your breath. How you do this will
depend on the terrain you are traveling, but essentially you will
vary your walking and running pace depending on the incline of the
terrain.

Basic Walk/Run Workout - Try a
run/walk approach, where you run for a certain period of time or
distance, and then walk for a different interval. Most runners
start out using a run/walk technique because they don't have the
endurance or fitness to run for extended periods of time. Here's
how to do the run/walk method:

After you've warmed-up with a 5-minute walk, run for a short
segment and then take a walk break.

Beginners can alternate very short run segments with short
walks, such as 1 minute running, 7 minutes walking.

Keep repeating your run/walk pattern until you've covered your
goal distance or time. For example, if you want to run/walk for 24
minutes, you can run/walk at a 1:7 ratio for three cycles.

You should start your walk portion before your running muscles
get too tired. This will allow your muscles to recover instantly,
which extends the time and distance that you can cover. If you wait
until you're very fatigued, you'll end up walking slowly and it
will be difficult to start running again.

For the walk portions, make sure you're not taking a leisurely
stroll. You should pump your arms and make sure your heart rate
stays elevated. This will ensure you are still getting a good
cardiovascular workout and it will make the transition back to
running easier.

Each week, begin to reverse the ratio of running and walking by
one minute. Run for 2 minutes and walk for 6 minutes, and continue
this pattern every week until you are running at an easy pace for 7
minutes and walking for 1 minute, finally running continuously at
an easy pace for 24 minutes.

Then you can begin to increase the intensity of your running
and add back walking to create intervals.

Use your breathing as your guide during your running segments.
You should be able to carry on a conversation while running and
your breathing shouldn't be heavy.

Once you can successfully run for long stretches, don't feel as
if you have to abandon the run/walk method. Some long-distance
runners use it in training runs and races to help reduce muscle
soreness and fatigue.

Running

Twice a week alternate doing all out sprints with easy-pace
recovery periods. Aim for 8-10 intervals.

Hills: Once or twice a week, crank up the incline/resistance
and power up and down a few 4-6 minute hills.

Distance: At least once a week carve out 45 minutes to and hour
for a challenging session.

3. Determine frequency of practice and
schedule your workout

Frequency

Based on the length of your session, intensity and other
workouts you are doing you can determine how often you want to
perform your outside practice.

Schedule it

Now that the elements are determined, schedule
your workout. If you set aside the days and times you will perform
your practice you are more likely to stick to it. Remember the idea
is to make it a habit, so schedule at least 4 sessions and don't
miss or change them and you are on your way.

5. Write in your activity journal

Basic Forms of Running/Walking

There are three basic forms of running (walking) focused on for
this practice

Casual Workout - Done for the physical, social,
and mental benefits of walking/running. You don't need any
equipment, it's relatively inexpensive, and can be done almost
anywhere, making it a very accessible form of exercise.

Racing - Some runners enjoy the thrill and
competition of participating in road races, from 5Ks to half and
full marathons. The vast majority of people enter races not to win
(or even come close), but to set a personal goal and achieve it.
Many former couch potatoes have become hooked on the sport after
training for their first road race.

Trail Running - For those who love to enjoy
scenery and peaceful surroundings while exercising, trail running
is a fantastic option. Trail running usually takes place on hiking
trails of varying terrain, from deserts to mountains. Trail runners
may find themselves sidestepping roots, scrambling up rocks,
running through streams, or traversing up steep hills. For the
trail runner who loves to compete, trail races take place
throughout the country.

Benefits of Walking & Running

Benefits of Walking:

Walking helps you increase your muscle endurance without
putting as much stress on your joints and muscles as running
does.

Your heart rate is lower when you're walking, which means your
body will use fat for energy rather than mostly fast-burning
carbs.

Walking during a long run gives your muscles and joints a
chance to rest and recover, which can help you complete your
planned distance and also help prevent injuries.

Taking a walking break can really break up the monotony during
a long run, which can help you deal with the mental challenges and
any discomfort you may be feeling.

Benefits of Running:

Studies have shown the health benefits of running to be
tremendous, reducing your chances of everything from the common
cold to cancer. Running is among the best aerobic exercises for
physical conditioning of your heart and lungs. It helps ensure the
efficient flow of blood and oxygen throughout the body, things that
are proven to help to decrease the risk of a heart attack.

Running is a great stress-reliever and may even relieve mild
depression.

Many runners enjoy reaching the "runner's high" - that
euphoric, clear, and calm state they feel after a long run.

As a runner, you'll likely feel more energetic and
creative.

Running helps you improve your fitness and stamina. As a
weight-bearing exercise, running also increases bone density, which
can fend off osteoporosis.

Running is an extremely efficient way to burn calories and drop
pounds. Running burns about 100 calories per mile for a 150-pound
person. Because running also builds muscle mass, your resting
metabolism will increase.

Tips for running or walking
outside

Use good form: Regardless of the elements
decided above it is important that you use proper form when walking
or running. It will ensure that you are actually getting the full
benefits of the exercise and it will keep your body injury free.
Below are a few tips for proper form:

Keep your head up, looking in the same direction you're running
(not down at your feet). Look forward in front of you approximately
10-20 meters.

Keep your posture straight and erect. Your head should be up,
your back straight, and shoulders level. Keep your shoulders low
(to prevent tightness), back (not hunched forward), and relaxed (to
open the chest area to facilitate breathing).

Keep your posture tall and upright with a slight forward lean
coming from the ankles, not your hips.

Your arms should be at a 90-degree angle and positioned to
lightly brush your hip. Relax your hands and keep them at your
waist. Keep your wrists relaxed. Your hands should be in a
loose fist (as if you're holding an egg and don't want to break
it.)

Your arms should swing back and forth from your shoulder joint,
not your elbow joint.

Your arms should never cross the center of chest area. If your
arms cross over your chest, you're more likely to slouch, which
means you're not breathing efficiently.

Keep your stride quick and short to help minimize the impact
transferred to your legs.

Don't be a toe runner or a heel-striker. Try to maintain a
mid-foot strike to make sure you're not heel striking and sending
shock to your knees. If you land on your toes, your calves will get
tight or fatigue quickly and you may develop shin pain. Landing on
your heels means you have over-strided and you're braking, which
wastes energy and may cause injury. Try to land on the middle of
your foot, and then roll through to the front of your toes.

Drink water at the end of your workouts to
rehydrate. If it's hot and humid, you should also drink some water
(about 4-6 ounces) halfway through your workout.

Use Caution. When walking or running outside,
try to find roads made of dirt or asphalt rather than concrete,
which is hard on the body. Remember to wear reflective clothing
when running at night and to run towards traffic.